The step by step guide to Reduce your anxiety by meditation | Meditation for Anxiety

I always experienced anxiety before my presentations. Either from the university or in any Zoom call where I have to speak. It was so difficult for me to calm myself & focus on what was of importance at the moment.

But with time I learned how to manage it. One of the most effective way was meditation. Meditation for anxiety is a simple, fast & powerful way. It’s an effective practice which if you do on daily, can do wonders.

Let me tell you how.

In this article, I’ll cover the benefits of meditation, why it’s ideal for anxiety relief, and various meditation techniques like mindfulness, loving-kindness, and transcendental meditation. And much more ….

So jump into it.

What is meditation?

Meditation is a set of principles or practices where you focus your mind on a thought, object, or activity. Put your full attention on “how you breathe”. Feel its rhythm or sound.

To put this in simple words, meditation is a state of deep relaxation. Most of us used to think that sitting in separate rooms, cross-legged, chanting some verses was meditation. But it’s not. It’s far opposite from it.

Either way, it is considered a mind medicine. Being practiced for a thousand years.

And the apex part?

You can do it anywhere in any condition. It doesn’t require equipment or a specific place.

Stuck in traffic & having anxiety? Do it

Have a meeting with boss but feeling anxiety? Do it

You can practice meditation at any place and reduce your anxiety. Even while walking. Just give yourself 5-10 min and you would find yourself more calm & easy than before.

Why Meditation for Anxiety?

You must be wondering why we choose meditation to cure our anxiety. Because it’s 100% free. Just kidding!

Meditation is not just for calming anxiety; it’s your much-needed me time the whole day. From handling the baby 24/7 to completing deadlines. We all need some time for relaxation, a space where we can be ourselves.

Constant anxiety or stress tire our body. We can’t be a better person or do anything good in life if we are having anxiety 24/7. Therefore;

That’s where mediation comes in. It’s our charging time. Our bodies and minds need to be prepared to become better versions of ourselves. For our families, friends, and the surrounding communities.

We can only fulfill those duties once we fulfill our bodies needs. Being super stressed about a colleague’s birthday party how are you going to be at dinner?

Thus, anxiety drives us to use meditation as a need of our body, mind & soul.

Sometimes all you need is to sit down with yourself for 10 minutes and free your mind. We all deserve some kind of kindness at the end of the day. Don’t we???

Here are some more reasons to meditate:

• Reduces anxiety and stress
• Enhances Emotional Well-being
• Improves focus and concentration
• Promotes better sleep
• Boosts the Immune System

How to meditate to reduce anxiety?

First, clear up your misunderstanding that it is hard. It’s not. You only need to follow a few steps with full attention. And you do it.

Here is a simple guideline to follow whenever you feel anxious.

• Step 1; Select a peaceful place for yourself. Where no one disturbs you.
• Step 2; afterwards, choose your most comfortable position. It can be sitting cross-legged on the floor or straight in a chair.
• Step 3; now close your eyes gently.
• Step 4; now focus on your breathing. How your chest rises & falls. Air passes through your lungs.
• Step 5; other thoughts would arise (as they should!). But simply focus on breathing.
• Step 6; when a meditation session ends, you will see a big change in yourself in how calm you are.

Guidelines for beginners;

• You can choose a time limit for yourself. Within 5 minutes or 10 minutes, for example. Start small and then progress to bigger sessions.
• Be kind to yourself. The thoughts would come to mind, but just let it be.
• The goal of meditation is not to block all thoughts but to observe them without getting caught.
• Don’t be discouraged if your mind wanders for a while. It’s all part of the process.
• Ensure your body is relaxed. Always sit or lie down in which you feel easy.

The Benefits of Meditation 

Talking about meditation for anxiety, this brings tons of benefits to your mind & body too.

 According to research by Michele Goldman, Psy.D., for the Hope for Depression Research Foundation, it is stated that;

“Research shows that meditation helps to lower stress hormones, improve attention, improve sleep, and decrease pain in the body.”

A few minutes of meditation a day can reduce anxiety & other mental health disorders. Of course, as a newbie, you might be hesitant about meditation. But it’s worth it.

As well as helping you cope with anxiety, it keeps you calm throughout the day. Scientific studies show how meditation lowers tension too. It helps end the cycle of thinking and worrying.

Which block the anxiety, by keeping the mind to remain in the present moment. Below are some following benefits meditation give us;

• Better emotional regulation
• Increased calm and tranquility
• Lower blood pressure
• Enhanced creativity and problem-solving abilities
• Increased compassion and empathy
• Reduced depression symptoms
• Improved memory and cognitive function
• Enhanced sense of overall well-being
• Better chronic pain management
• Increased resilience and adaptability to life’s challenges

How does Depression Cause Memory Loss?  Mechanisms and Effects  

The Types of Meditation

Meditation comes in various forms and categories. Though they all share a common goal i.e. to calm the mind & feel the inner peace.

Here I have explained the 3 most popular ones you commonly come across in day-to-day life.

1. Mindfulness Meditation: 

This one focuses on being fully present in the moment. Observe your thoughts and sensations without judgment. This type of meditation is based on the idea of awareness of your thoughts and feelings in a non-judgmental way.

By doing this, you can gain a better understanding of yourself and your emotions, allowing you to better cope with difficult situations.

2. Loving-Kindness Meditation:

This practice involves repeating phrases of kindness and compassion towards yourself and others.

It can reduce stress and anxiety and increase connection and compassion. It can also foster a sense of calm and acceptance.

The goal is to develop a warm and compassionate attitude towards oneself and others, regardless of their differences.

3. Transcendental Meditation: 

This repeats a specific mantra to quiet the mind and relax deeply. The mantra can be a word or phrase that we repeat silently in the mind or aloud over and over again.

This repetition calms the mind and body. So we can relax deeply. It is an ancient practice used for centuries to increase self-awareness and promote emotional well-being

Other forms of meditation include yoga, Tai Chi, and Qi Gong etc.

The elements of meditation

Every type of meditation has its own set of guidelines to follow. However, the common theme among them all is;

1. Posture: Sit comfortably with an upright spine and relaxed muscles. Your feet must be flat on the floor. Your arms should be relaxed by your sides. You should also look directly ahead, not down at the floor or up at the ceiling.
2. Breathe: Bring your attention to the present moment by focusing on your breath. Take deep and slow breaths. Avoid using your shoulders, neck, or upper chest muscles.
3. Mindfulness: You must observe thoughts, emotions, and bodily sensations without attachment. Free your mind from distraction. The anxiety or stress should be kept focused on the point.
4. Focus: Maintaining attention on a chosen object, mantra, or visualization. It is one of the most cherished parts of meditation.

How to build meditation skills?

Like any other skill, you cannot learn this skill in a day. It requires constant practice, effort & patience. But with time you become a master of it.

Though there are some tips to enhance your meditation experience,

• Consistency: Do regular practice, and show up every day. Even if it’s just a 5-10 minutes each day.
• Patience: Be gentle with yourself & avoid self-criticism during meditation.
• Guided Sessions: You may maintain your motivation and focus by using meditation guides.
• Group Meditation: Consider joining a meditation group or class for additional support. It keeps you motivated.
• Mindful Living: It’s not a one-time thing but a lifetime process. Bring mindfulness into your smallest of daily life activity. Such as eating, walking, or working.

Final words

In this digital age, anxiety is normal. Situations can easily affect our mental health.

The experience of anxiety, whenever anything is about to happen, is real. It’s a common human behavior, but if it’s prolonged, it can have harmful effects on mental health. 

In the most unfortunate of ways,

Thankfully, doing simple practices like mediation for anxiety, it is possible to reduce our stress levels gradually.

Let go of all worries & stresses now. Just sit down & find peace with yourself

Frequently Asked Questions (FAQs) For Meditation for anxiety

1. Is meditation suitable for everyone?

Yes, meditation is suitable for kind of people. Irrespective of their ages, body conditions or backgrounds. However, if you have specific health concerns, consult your healthcare professional before starting your own practice.

2. Can meditation replace medical treatment for anxiety?

Meditation can complement medical anxiety treatment, but not substitute it.

3. How long does it take to experience the benefits of meditation?

The benefits of meditation vary from person to person. You may notice positive changes after a few sessions, while it may take longer. Consistent practice is key.

Remember, meditation is a journey, not a destination. Enjoy the process with an open heart, and you’ll discover your wonders.

Happy meditation!

If You have any Question about meditation for anxiety Please make a comment bellow.